THE 14 MAGIC FOODS DIET (Dr.Steven Pratt)
BLUEBERRIES
Lower the risk of heart disease and cancer, and help maintain healthy skin and reduce the sags and bags.
CALORIES: 56 per 100g
TRY TO EAT: 1 to 2 handfuls a day
WALNUTS
These help to reduce the risk of developing coronary heart disease, diabetes and cancer.
CALORIES: 618 per 100g
TRY TO EAT: 1oz portion five times a week
TEA
Black tea boosts the immune system, helps prevent cancer and osteoporosis, lowers the risk of stroke, promotes heart health.
CALORIES: 2 per cup
TRY TO DRINK: 1+ cups a day
KIDNEY BEANS
Lower cholesterol, combat heart disease and cancer, stabilise blood sugar and relieve hypertension.
CALORIES: 76 per 100g
TRY TO EAT: 4 handfuls a week
YOGHURT
Promotes strong bones and a healthy heart, is another health promoting protein source, and a great source of calcium.
CALORIES: 140 per 8oz
TRY TO EAT: 2 cups a day
OATS
Lower cholesterol, reduce the risk of coronary heart disease and Type II diabetes, high in fibre and protein.
CALORIES: 37 per 100g
TRY TO EAT: 5-7 servings a day
PUMPKIN
Helps lower the risk of various cancers (lung, colon, bladder, breast) and supplies nutrients necessary for healthy, youthful skin.
CALORIES: 34 per 100g
TRY TO EAT: 1/2 handful a day
TOMATOES
Lower the risk of cancer, raise the skin's sun protection factor, and help to prevent cataracts and age-related eyesight disorders.
CALORIES: 27 per 100g
TRY TO EAT: 1 serving a day
ORANGES
Promote heart health, and prevent cancer, stroke, diabetes and other chronic ailments.
CALORIES: 37 per 100g
TRY TO EAT: 1 serving a day
SOY
Milk helps prevent heart disease, cancer, osteoporosis, and helps relieve menopausal and menstrual symptoms.
CALORIES: 338 per 100g
TRY TO EAT: At least 15g a day
TURKEY
Perfect example of a 'healthy' protein source, is extremely low in fat, and provides multiple nutrients which help build a strong immune system.
CALORIES: 196 per 100g
TRY TO EAT: 3 x 4oz servings a week
BROCCOLI
Boosts the immune system, lowers the incidence of cataracts, supports heart health, builds bones and fights birth defects.
CALORIES: 18 per 100g
TRY TO EAT: 1/2-1 handful a day
WILD SALMON
Lowers the risk of heart disease and cancer. Farmed Atlantic salmon contains antibiotics, so buy organic.
CALORIES: 184 per 100g
TRY TO EAT: 2-4 times a week
SPINACH
As Popeye would testify, spinach cures many ills. It reduces the risk of heart disease, cancer, age-related eyesight disorders and cataracts.
CALORIES: 23 per 100g
TRY TO EAT: 1 handful steamed or 2 handfuls raw every day.
